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woman performing a box jump woman performing a box jump

Box Jumps

Body Part: Glutes, Thighs, Hamstrings, Quadriceps, Calves

Equipment: Box or Step

Difficulty: Intermediate


Step 1: Stand with your feet hip to shoulder width apart and toes pointing straight ahead. Draw in the belly button.

Step 2: Rapidly descend to a depth that feels explosive (typically around a quarter squat) while pulling the arms back to the side.

Step 3: Quickly and powerfully reverse the pattern and jump up and forward, raising the arms above the head. Land as quietly as possible on the box.

Step 4: Once balanced, step down off the box. Maintain posture throughout.

Step 5: Repeat for the desired number of repetitions. Avoid knees collapsing inward, back arching or slouching, or uncontrolled head movement.